Enchiladas de Pollo (Chicken Enchiladas)

Yield: 4 servings (serving size: 2 enchiladas and about 2 1/2 tablespoons sour cream)

Ingredients

• Filling:
• 3  cups  water
• 1/4  teaspoon  salt
• 8  black peppercorns
• 1  onion, quartered
• 1  bay leaf
• 1  pound  skinless chicken breast halves
• 3/4  cup  (3 ounces) shredded Monterey Jack cheese, divided
• 3/4  cup  (3 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
• 1/2  cup  chopped onion
• 
  Sauce:
• 2/3  cup  2% reduced-fat milk
• 1/4  cup  chopped fresh cilantro
• 1/4  cup  egg substitute
• 1/8  teaspoon  salt
• 1  (11-ounce) can tomatillos, drained
• 1  (4.5-ounce) can chopped green chiles, undrained
• 
  Remaining ingredients:
• 8  (6-inch) corn tortillas
• 2/3  cup  fat-free sour cream

Preparation

To prepare filling, place first 6 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Remove chicken from cooking liquid; cool. Remove chicken from bones; shred with 2 forks. Discard bones. Reserve broth for another use.

Preheat oven to 375°.

Combine chicken, 1/2 cup each Monterey Jack and cheddar cheeses, and 1/2 cup onion in a bowl; set aside.

To prepare sauce, place milk and next 5 ingredients (milk through chiles) in a food processor; process until smooth.

To prepare tortillas, fill a medium skillet with 1 inch of water; bring to a simmer. Dip 1 tortilla in water using tongs. Spoon 1/2 cup filling in center of tortilla; roll tightly, and place in an 11 x 7-inch baking dish. Repeat procedure with remaining tortillas and filling.

Pour sauce over enchiladas. Cover and bake at 375° for 20 minutes. Uncover; sprinkle with 1/4 cup each Monterey Jack and cheddar. Bake an additional 5 minutes or until cheeses melt. Top with sour cream.

Nutritional Information

Calories:

502 (30% from fat)

Fat:

16.6g (sat 8.4g,mono 3.7g,poly 2g)

Protein:

47.6g

Carbohydrate:

40g

Fiber:

4.6g

Cholesterol:

114mg

Iron:

3mg

Sodium:

725mg

Calcium:

598mg